Conjugate Strength

Tuesday

1. Back Box Squat – Single Red Band (1RM)

2. Clean + 3 Front Squats (6×1)

3. Earthquake Bar OH Walking Lunges (3×12 steps)

4. Push Press + Push Jerk + Split Jerk (5×1)

5. GHD Back Extentions (3×20 or Max)

1. 20 E2MOM
2 UB Squat Snatches
Start at 40% and add 10# each time

2a. Overhead Squat (@85% 4×2)

2b. Overhead Squat (@ 90% 4×2)

3. Front Squat (1×8 Up 10# from last week)

4. Push Press (3RM)

5a. Bradford Press – Earthquake Bar (3×30 SS with Weighted Planks)

5b. Weighted Plank Hold (3x30s with Max Weight SS with Bradford Press)

6. Weighted Bench Dips (3×8)

1. Front Squat (6×4)

2. Banded Clean Speed Pull (@ 80% 10×1)

3. 20 E2MOM – 2 Clean and Jerks (Build across)

4. Snatch Grip Dimel Deadlifts (3×20 @ 30% of 1RM Deadlift)

5. Barbell Lateral Step Ups (2×12 Each side)

6. Reverse Hypers (2×20)

7. Handstand Hold (Accumulate 3 min)